2/15/2020

14
Feb

2/15/2020

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY JAMIN HOOLEY***
***HAPPY BIRTHDAY TOMORROW MELISSA BUCKNER***

Warm-up

Warm-up (No Measure)

2 Rounds

10 Big Arm Circles

10 Small Arm Circles

10 Arms up and Down

10 Windmills

10 Squat to Stand

–Wrist Mobility–

–> Run/Row 400 meters

10 Banded Pass Throughs

10 Band Pull Aparts

Banded March sequence 10 Reps F/B/R/L

:30 Squat Hold on Rig

:30 Hand Stand Hold

Weightlifting

Back Squat (3x3x3)

Gymnastics

Handstand Push-ups (10x10xMax Reps)

Hand Stand Push Up Modifications (10x10xMax reps)

1. Piked

2. Box

3. Banded

4. Heavy DB

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 (with a Partner)

7 Push Press 95/65

14 Back Squat 95/65

28 Ab mat Sit ups

You Go; then I go format

-Rest 3 Min

Metcon (Time)

6 Rounds for Time (with a partner)

7 Hand Stand Push Ups

14 Air Squat

28 Ground TTB

Break up work however you want

**9 min time cap**

Mobility

Cobra/seal/sphinx

Pigeon pose

couch stretch